Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Vegetable Lentil Soup


With only a few basic ingredients, this vegetarian delight is easy to whip up. The recipe makes a large batch, which is perfect for several meals and for freezing leftovers. This soup is packed with fiber-rich lentils and vegetables to keep you fueled up, full, and energized. The cumin and coriander seasonings give the lentils a warm flavor to keep you toasty on a cold winter day.

2 tablespoons extra-virgin olive oil

1 cup onion, chopped

½ cup carrots, cut into ½-inch chunks

½ cup celery, cut into ¼-inch chunks

1 teaspoon minced garlic

1 pound dried lentils rinsed

½ teaspoon ground coriander

½ teaspoon ground cumin

¼ teaspoon red pepper flakes

1 cup chopped tomatoes

4 cups vegetable broth

4 cups water

Low-fat plain Greek yogurt, for garnish (optional)

1 In a large stockpot over medium heat, heat the olive oil. Add the onion, carrots, celery, and garlic, and sauté until tender, 5 to 7 minutes.

2 Add the lentils, coriander, cumin, and red pepper flakes. Mix well and stir for 1 to 2 minutes, until all ingredients are coated well with the seasonings.

3 Add the tomatoes, broth, and water to the pot. Bring to a simmer, then cover the pot and cook the soup for 35 to 40 minutes.

4 Remove the pot from the heat. Use an immersion blender to puree the soup to your desired consistency. Alternatively, let the soup cool for 10 minutes, then puree it in batches in a blender.

5 Garnish each bowl of soup with a dollop of Greek yogurt (if using) and serve.

Ingredient tip: If you’re cooking during the post-op puree stage, add 1 to 2 tablespoons of egg white powder or unflavored protein powder after cooking to increase the protein content.

Per Serving (1 cup): Calories: 252 Total fat: 4g Sodium: 281mg Total carbs: 39g Sugar: 4g Fiber: 19g Protein: 15g

Post-Op Servings

image ¼ cup image ½ cup image 1 to 2 cups